How do you know if it’s helping you?

I’m trying therapy for a third time and even though I like my therapist I’m worried it’s just me talking and not getting any advice or help again.

I’m scared that it’s just going to leave me feeling worse or just not feeling any better again.

I’m trying to think positive and tell myself ‘if I can leave with at least one thing she said resonating then it’s working’ but is that really help?